Ukuphatha ngokuphumelelayo Imbuyiselo Yakho neMva
Uhlangothi olujikelezayo lubonisa indlela ongayenza ngayo ukubuyela emva kwakho ukuze uncede ukunyanga ubuhlungu okanye ubuhlungu obuya kwicala lakho. Ukusetyenziswa ngumnye oqhelekileyo wasetyenziswa ngabagqirha bezonyango abasebenzisa iMacKenzie Method.
Ukuba unentlungu ephantsi okanye i-sciatica, ngoko unokuthi uhanjiswe kwipilisi yokwenyama ukunceda ukunciphisa intlungu yakho nokuphucula ukuhamba kwakho kunye nomsebenzi.
Umgqirha wakho wenyama uza kubeka umyalelo wokuzilolonga kwaye akufundise ukuba uhlale njani kunye nesimo esifanelekileyo sokukunceda ukulawula ingxaki yakho.
Nangona iimpawu zonyango ezifana nokushisa okanye iqhwa zingase zenzeke okwesikhashana, ukuzivocavoca nokulungiswa kwangemva kwezi zixhobo zakho eziphambili zokunyamekela iingxaki zakho. Ngokufunda izinto ezichanekileyo zokwenza (kunye noko akufanele uyenze ), unokulawula ingxaki yakho ngokuzimeleyo. Ngaloo ndlela, ukuba intlungu yakho yangemuva iphinda iphinde ibuyele kwixesha elizayo, uya kukwazi ukuba wenzeni.
Ukuqhubela phambili kweeMvavanyo kwiNyango yeBain Back and Sciatica
Ingcali yakho yomzimba ingakunceda ukuba wenze isigqibo malunga nemisebenzi emihle yeemeko zakho. Unokukunceda ukuba uqhube phambili ngokuzivocavoca kwakho ngokufanelekileyo. Ngokuqhelekileyo, ukuba unokuqala ngokukhawuleza kweentlungu ezisezantsi, kufuneka uyenze iimeko zentlungu engxamisekileyo yokubuyisela intlungu . Ezi zifundo ziquka ukulala phantsi kwisisu sakho, ukunyuka kwiindawo zakho, kunye nokwenza i-press ups.
Ukuba intlungu yakho yangasemva yecala lakho okanye ehla emlenzeni omnye, kufuneka uqaphele iimpawu zakho ukubona indlela atshintsha ngayo xa usebenzisa. Ukuba intlungu yakho ibeka phakathi , okanye iyancipha emlenzeni nasemlenzeni yakho kwaye ishukunywe kufuphi nomgudu wakho, ngoko wenza umsebenzi ochanekileyo kwimeko yakho.
Ukuba i-press ups inceda kodwa ingagxininisa ngokupheleleyo intlungu yakho, okanye ukuba ayinakuphumelela ekulawuleni intlungu yakho, unokuba unqwenela ukuzama ukushicilela i-hips kwiziko . Oku kunceda ukubeka umgca wecala kumqolo wakho ukukunceda ukugxininisa intlungu yakho nokubuyisela ukunyakaza kwakho.
Ukuba ungeyiphumeli ekunciphiseni, ukugxininisa, okanye ukuphelisa intlungu yakho kunye ne-press up to the hips off center, ngoko kufike ixesha lokuhamba ngapha nangapha.
Indlela yokwenza umsebenzi wokuzivocavoca
- Yima nomzimba wakho ngependicular udonga kunye neenyawo zakho malunga ne-intshi ezi-12 ukuya kwe-18 kude nodonga. Icala elibuhlungu lomqolo okanye umlenze kufuneka libe kude nodongeni.
- Bend i-elbow yakho ecaleni kwodonga kwaye uyibeke ecaleni lakho.
- Gcina ihlombe lakho malunga nodonga.
- Beka isandla sakho ngokumelene ne-hip yakho engaphandle kwodonga.
- Cinezela ngokukhawuleza iinqumlo zakho eludongeni ukuze ziqhube phantsi kwembambo yakho.
- Gcina indawo yokuphela kwemizuzwana 2-3, uze ukhulule ngokukhawuleza. Qinisekisa ukuba ungaguduli iinqunqa zakho eludongeni. Vumela ukuba umzimba wakho uphumule ukuze izitya zakho zidibanise kwisithuba sokuqala.
- Ngokuphindaphindiweyo, zama ukunyusa amaqabunga akho kufuphi nodonga.
- Emva kokuba uzalise ukuphindaphinda kwe-10 kwendlela yokudlala, isinyathelo kude nodonga ngaphandle kokutshintsha iinqumle zakho kude nodongeni. Gcina i-pelvis yakho ngqo phantsi kwakho njengoko usuka kude eludongeni.
Khumbula ukubeka iliso iimpawu zakho njengoko usebenza kwicala lokudlala. Ubukhulu beentlungu zakho kumqolo wakho yimpendulo efunwayo. Ukuba intlungu yakho iyancipha emlenzeni nasemlenzeni wakho kwaye uyanda kwinqanaba lakho eliphantsi, qhubeka kunye nomsebenzi ojikelezayo.
Xa ubuhlungu bakho bomlenze buphakathi, ungadinga ukuyeka uhlangothi lwe-gliding exercise kwaye ubuyele ekusebenzeni ngokukhawuleza ngokukhawuleza ukuphelisa ngokupheleleyo intlungu yakho yangaphantsi. Ingcali yakho yomzimba ingakunceda ekukhombiseni ukuba uyenze ukuzivocavoca.
Kuthiwani ukuba i-Glide yangasese iyakusiza, kodwa inkqubela iyalahla?
Ukuba ukwenza uhlangothi lwe-glide usebenze kwaye iimpawu zakho zingagxininiswanga ngokupheleleyo, unokufuna ukuzama ukuzivocavoca.
Ukuqhubela phambili, kwimeko enjalo, kuya kuba ukwenza i- lumbar flexion kunye nokwehliswa kwe-rotation . Kwakhona, ukutyelela kwingcali yakho yomzimba kungakunceda ukuba wenze isigqibo sokuba yeyiphi indlela efanelekileyo ukuyenza ngayo imeko yakho.
Icala lombardi glide yokuzivocavoca yindlela enkulu yokuzama ukuzithoba iintlungu zakho eziphantsi okanye iintlungu zomlenze ezinokuthi zivela kwi-lumbar spine. Umsebenzi olula ukuwenza, njengoko kunokwenziwa apho kukho udonga.
Ukuba unentlungu ephantsi okanye i-sciatica kwaye unqwenela ukuzinyamekisa ingxaki yakho, yenze uhlangothi lwe-glide luzame. Gcina iimpawu zakho zokuqala, uze ukhangele kunye nogqirha wakho kunye nomgulana wenyama ukuze uqinisekise ukuba umsebenzi ochanekileyo ukukwenza.